PAMANTASAN NG CABUYAO |PHYSICAL EDUCATION 2 1

Course Material No. 1

PED102 - PHYSICAL
EDUCATION 2

Dennis A. De Guzman
Course Instructor
PAMANTASAN NG CABUYAO |PHYSICAL EDUCATION 2 2

Physical Education 2 1

LEARNING OUTCOMES

At the end of the course, the student will be able to:

1. Classify fitness related terminologies in terms of definitions, test, importance, effort and
function.
2. Achieve consistency in their execution of movement and exercise technique.
3. Make each movement challenging through progression.
4. Achieve their personal fitness and physical activities goals.
5. Manifest the value of healthy lifestyle attributes and fitness involvement.

RESOURCES NEEDED
For this lesson, you would need the following resources:

Fitness Exercises (ppt)

Aerobic Fitness (ppt)
https://medlineplus.gov/exerciseandphysicalfitness.html
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True or False.

_____ 1. Aerobic endurance is a term used to describe an

MODULE CONTENTS
individual’s ability to do prolonged exercise without feeling
fatigue, i.e. their aerobic fitness capacity.
Pre-test
_____ 2. Balance training is a static and dynamic exercises that
are designed to improve an individual’s balance and stability
2
during everyday movements and exercise.
_____ 3. Body mass index measure of the relationship between
height and weight; calculated by dividing weight in kilograms by 3 Matching Type
height in centimeters squared.
_____ 4. Karvonen formula is a method used to calculate target
heart rate, which factors resting heart rate into the equation, and
is a good indicator of an individual’s state of fitness. 4 Find the Word!
_____ 5. Repetition is the number of times an exercise is repeated
within a single exercise “set.”
_____ 6. Recovery is the number of calories expended to maintain
the body during resting conditions. 5 Lesson 1
_____ 7. Overload principle is the ability to perform everyday
tasks with vigor and alertness, and to also enjoy leisure pursuits
without becoming unduly fatigued.
_____ 8. Wellness is a term used to describe preparation for 6 Post-test
exercise activity by exercising at a low intensity (20- 40% of your
max heart rate), mobilizing the joints, and stretching.
_____ 9. Strength training is used to stretch the muscles while the
body is at rest. 7 Answer Key
_____ 10. Muscular strength is the ability to move your body or
an object repeatedly without getting tired. For most activities, you
use both muscular strength and endurance.
Up Next
8
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Matching Type

_____ 1. any adaptation that takes place because a. Frequency

of training will be reversed when you stop training. b. Progression
_____ 2. training must be matched to the needs of c. Type
the sporting activity to improve fitness in the body d. Specificity
parts the sport uses. e. Reversibility
_____ 3. start slowly and gradually increase the f. Intensity
amount of exercise and keep overloading.
_____ 4. decide which methods of training to use.
_____ 5. decide how often to train.

Find that Word!

Try to find the words listed below. You can use a pencil to encircle each
word listed below.
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FITNESS EXERCISES
FITNESS EXERCISES
FITNESS EXERCISE FITNESS EXERCIS

Introduction

This module is a tool will help you become healthy by learning the different activities that enhance
and develop you to be strong and physically fit. It also aims to broaden your understanding how
these fitness training uses the different energy in our body. Through these, you will be able to have
a better understanding that physical activities are the key towards fitness, and we cannot achieve
it without the different energy in our body.

A. FITNESS TRAINING

The phenomenon of physical exercises or commonly defined as “fitness”, “exercise,”

“conditioning”, “resistance training” or better “fitness training.” However, in reality, it is a very
complex. Physical exercises should be perceived as combination of regular physical exercises and
a healthy diet. Besides giving you the body, you want, fitness training also prolongs your life and
provides you with some mental benefits.
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Fitness and exercise related terms.

Aerobic exercise - The term aerobic means “with oxygen.” Rhythmic activity that uses the large
muscle groups continual for at least 10 minutes, an aerobic workout increases the body's need for
oxygen as a result.

Aerobic endurance - A term used to describe an individual’s ability to do prolonged exercise

without feeling fatigue, i.e. their aerobic fitness capacity.

Balance training - Dynamic and static stretching that are planned to enhance an individual’s
balance and stability during everyday movements and exercise.

Baseline activity - Baseline activities are similar to ADLs being of a light-intensity and mainly
consisting of the activities of daily life. If an individual does no other activity than that classed as
baseline activity, they are considered to be inactive in fitness terms.

Bone-strengthening activity - Bone-strengthening activities are designed to promote bone

strength by creating an impact or stretching on the bones that promote bone growth and strength.

Body Mass Index (BMI) - is a computed body fat based on height and weight that applies to adult
men and women. The BMI gives an indication of total body fat content. A high BMI scores usually
indicating higher levels of body fat.

Beats per minute (bpm) - The number of hearts beats each minute.

Cardiorespiratory fitness - Also called cardiovascular or aerobic fitness, this measures the heart’s
ability to pump oxygen-rich blood to the muscles.

Continuous training – is a form of exercise that is performed at a continuous period of time

without rest. It improves cardiovascular fitness.

Cool down - Decrease of body temperature and heart rate following vigorous exercise. This is
achieved by gradually slowing down the level of activity.

Core - A central part of your body.

.
Cross-training - involves using another sport or activity to improve your fitness for your main
sport. For example, using long distance running to build up endurance for tennis.
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Flexibility - refers to the range of movement in a joint or of joints, the length of the muscles that
cross the joints and the amount of movement possible. Stretching can improve the flexibility in
some joints.

Flexion - Bending a joint causing the bones forming the joint to be brought closer together.

Heart Rate Reserve (HRR) - The difference between the resting heart rate (your pulse if you are
perfectly still) and maximum heart rate.

High-density lipoprotein (HDL) - One of the five major groups of lipoproteins. HDLs are the
bloods “clean-up crew”, removing harmful cholesterol by transporting it to the liver where it is
reprocessed. HDLs also keep the walls of blood vessels healthy.

High impact - Activities involving leaving the ground and landing with impact, placing more
stress on the bones and joints. Typically, high impact activities are things like running, step
aerobics, basketball, squash, or tennis. However it is possible to modify many exercises to make
them high or low impact.

Hypertrophy - In fitness this usually refers to muscle growth. Hypertrophy occurs due to an
increase in the size (girth) of the muscle’s component parts.

High-intensity interval training (HIIT) - is a form of training incorporating intense periods of

anaerobic work with short recovery segments at a lower intensity.

Isokinetic exercise - Isokinetic exercises are where variable resistance is applied to a limb in
unchanging motion.

Isometric exercise - Other activity in which the muscles are contracted but no joint movement is
involved. For example, contracting your buttocks, as in butt clenches.

Isotonic exercise - Where muscle contractions occur with joint movement causing them to change
in length as they lift and lower resistance. For example, bicep curls, push-ups, crunches, etc.

Karvonen formula - A method used to measure target heart rate, which factors heart rate resting
into the equation, and is a good indicator of an individual’s state of fitness. The formula is: Target
Heart Rate

Ketosis - Metabolic process that arise when the body is inefficient enough glucose for energy.
Stored fats are broken down, resulting an increase of acids called ketones in the body. Lifestyle
activities - Includes physical actions you perform as part of daily living. Lifestyle activity is
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generally not planned and occurs because of working, traveling, raising children, etc. - just plain
living! Some lifestyle activities are more strenuous than others and can contribute to sizeable
energy expenditure.

Muscular endurance – defined as the maximum pull or push that can be make one time by a
muscle group.

Muscular strength – the ability of the muscle to make a maximal effort in a shortest time. An
individual’s ability to improve muscle strength depends on gender, age, and inherited physical
attributes.

Overload Principle – is the most basic of all fitness training principle. It specifies that you must
perform physical exercise than normal amounts to get an improvement in physical fitness and
health benefits.

Physical activity - Any bodily movement that uses energy. Walking, gardening, briskly pushing
a child’s pushchair, climbing the stairs, playing football, or dancing the night away, are all good
examples of physical activity. To improve your physical wellbeing from physical activity it needs
to be of a moderate or vigorous intensity (see Overload Principle).

Physical fitness - The ability to perform everyday tasks with strength and awareness, and to also
enjoy leisure pursuits without becoming unduly fatigued. Physical fitness includes several
components consisting of cardiovascular endurance (aerobic power), muscle strength and
endurance, muscle power, flexibility, balance, speed of movement, coordination and reaction time,
and body composition.

Progression – indicates that load could be increased gradually overtime to remain effective and
safe for best results. Technogym’s my wellness Cloud is a revolutionary new open platform that
allows individuals to measure and aggregate all of the data surrounding their physical activities,
both inside the gym and out, making it easy to see how to progress their workouts and keep
improving their fitness.

Plyometric training - A plyometric movement is a quick and eccentric (muscle lengthening)

action immediately followed by a concentric (muscle shortening) action. Performing plyometric
movements builds explosive power and can increase how high you can jump or how fast you move
off from a static or relatively stationary position. Jumping down from a box with an immediate
explosive vertical jump is an example of plyometric exercise.

Repetition - is one complete exercise movement while a “set” is a group of consecutive reps.
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Recovery - The time it takes to recuperate following a period of exercise. When you perform an
exercise, you’ll eventually get to the point where you need time to rest or ease up. This is referred
to as your “recovery” period and can vary from several seconds up to several minutes depending
on your level of fitness and the intensity/duration of the exercise performed.

Set - Repeating the same exercise a specific number of times. For example, if you did ten sit ups
that would be one set of ten repetitions (reps). Sets are interspersed with a rest period. Hence you
could do 3 sets of 10 reps.

Specificity of Training Principle – indicates you must train a specific energy system and specific
muscle groups in order for them to improve.

Static stretching - Used to stretch the muscles while the body is at rest. To perform a static stretch
the individual elongates the muscles to the point where they feel slight discomfort (not pain). They
then hold that position for up to 30 seconds before releasing.

Strength training (resistance training) - A type of physical exercise specializing in the use of
resistance. For example, body weight, weight machines (Unica, Kinesis) or free weights to cause
skeletal muscular contractions, which builds their strength, anaerobic endurance, and size.

(Aerobic) Target heart rate (THR) - You gain the most benefits (i.e. burn fat, lose weight) when
you exercise in your ''target heart rate zone”, which is dependent on the quality you want to
improve. Usually this is when your exercise heart rate (pulse) is 60%-80% of your maximum heart
rate.
Warm up - A term used to describe preparation for exercise activity by exercising at a low
intensity (20- 40% of your max heart rate), mobilizing the joints, and stretching. It can also mean
practicing for a short time before the start of a sport activity.

Wellness - Wellness is usually defined in broad terms as a “lifestyle oriented towards well-being”
that comprises both physical and psychological aspects. Technogym’s essential components of
wellness are physical activity, proper nutrition, and a positive mental approach.

B. Factors in Achieving Fitness and Health

1. Body composition

This refers to proportion of lean body mass to fat body mass.

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2. Cardiovascular fitness levels

This particularly refers the ability of the heart, lungs, and blood vessels to deliver enough amounts
of oxygen to the cells to meet the demands of extended physical activity.

3. Flexibility

This refers to the ability of the muscles and joints to go through a full range of motion.

4. Speed

The ability to perform a task or move from one point to another in shortest possible time.

5. Power

The ability to perform everything in the shortest possible time. It is the product of both speed and
strength.

6. Coordination

The integration with hand and/or foot movements with the input of the senses.

7. Balance

The ability to stay in equilibrium in relation to changes in body position. It may be static or
dynamic. Static balance is the kind of balance demonstrated in stationary position. Dynamic
balance is demonstrated while the body is moving.

8. Agility

Agility is the ability of an individual to quickly shift or change direction of the body from one
point to the other.

9. Muscular fitness

Muscle fitness means having muscles that can lift heavier objects or muscles that will work longer
before becoming exhausted.

10. Strength

It refers to the ability to exert force (measured in Newtons) in order to overcome the resistance.

B. FITT Principle of Exercise

There are five components of physical fitness:

(1) muscular endurance
(2) flexibility
(3) body composition
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(4) muscular strength

(5) cardiorespiratory endurance.

Principles and methods of training

The key principles when planning a program are:

 Specificity – indicates that you must train a specific energy system and specific muscle groups
for them to improve.
 Overload – is the most basic of all fitness training principle. It specifies that you need to perform
physical activity than normal amounts to get an improvement in physical fitness and health
benefits.
 Progression – indicates that load could be increased gradually overtime to remain effective and
safe for best results.
 Reversibility – the principle of reversibility is a concept that states workout gains or progress
will be lost when an athlete stops training.

In planning a program, use the FITT principles to add the detail:

 Frequency – refers to the number of exercise sessions per week.
 Intensity – refers to how difficult your body is running during physical activity.
 Time – is the duration of the length of the activity, such as 40 minutes of exercise is how long
an exercise must be performed to be effective.
 Type – is the mode of exercise being performed.

AEROBIC FITNESS
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A. Different types of Active Physical Activities

Physical activity pertains to the deliberate muscle gestures that uses energy. Any actions that uses
muscle movements and body energy is considered a physical activity. What are the other physical
activities that you usually do in your daily life?

Physical activity can be group into the following:

 Aerobic: like cycling, running, or brisk walking. This can be run down into low, moderate,
and vigorous intensity.
 Strengthening: such as pull ups, weight lifting, or gardening.
 Flexibility: for example, static and dynamic stretching.
 Balance: including walking heel to toe, skiing, and skating.

Types of physical activity

Since there are a lot of examples of physical activity, it has been grouped or categorized based on
the type of movement and intensity.

To determine the movement and intensity executed during your physical activity, monitor and ask
yourself—Does it increase your heart rate or your breathing?; Feel what muscle or group of
muscles seems to be burning? Are you demonstrating balance or stretching? These are all clues as
to what type of exercise you are doing.

1. Aerobic exercises

Aerobic exercise is also called cardiovascular or “cardio.” It includes anything that gets makes
your breathing and heart rate increase.

Aerobic exercises are deemed to be beneficial as it improve blood pressure, cholesterol, and your
sleep. As time goes by, these exercises lessens the probability of developing many chronic
conditions. Heart disease and type 2 diabetes can be prevented if aerobic exercises are done.

Aerobic exercises can be categorized into three groups—low, moderate, or vigorous intensity. This
is depending on how much they increase your breathing and heart rate. Talk test is one of the ways
to test an activity’s intensity level. Talk test is done by singing or talking while an individual is
executing or demonstrating an activity—this can give you hint about how difficult you are
exercising.

Low intensity activities

Observe yourself. If you can sing and talk during an activity, you are exercising at a low intensity.

Beginners, seniors, those with joint problems, and people who are still healing from an injury
should engage in low-intensity workouts since they are helpful and safe. Low-intensity exercises
will be good for your health and may help you meet your fitness objectives.
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Low intensity examples activities:

 mopping, sweeping, and other household chores

 walking
 car washing
 light swimming
 gardening

Moderate intensity activities

Activities that make your heart pumping are moderate intensity. While executing moderate
intensity activities, expect that you can still talk but not sing.

Adults and children are usually the ones that benefits from moderate intensity activities. There are
a lot of many health benefits of aerobic exercise in this range.

Moderate examples of intensity activities:

 dancing
 yard working
 walking quickly
 water aerobics
 biking
 jogging

Vigorous intensity activities

Doing the vigorous intensity range type of aerobic exercise makes you lose your breath. Applying
the Talk Test, you will only be able to string a few words together at a time,

Vigorous intensity activities is preferred by some people. This is because it brings the same results
in terms of health benefits but in a short time. On the other hand, if you have complications with
your health, it is advisable to consult your doctor.

Other vigorous intensity example activities include:

 jumping rope
 playing basketball or lawn tennis
 swimming
 digging soil in the backyard
 biking or running at a fast pace

2. Strengthening exercises

Strengthening exercises as are important as aerobic exercises. This is because it includes muscle-
strengthening activity in your exercise routine.
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Strengthening exercises provides help in maintaining muscle and bone mass which is significant
in the process of aging. It is important as it leads to healthy aging.. Females, are usually the ones
that can experience the positive effects from these strengthening activities. This is because in the
process of menopause, women experiences as bone and muscle loss.

Strengthening exercises is very practical as it can be executed with or without equipment. It can
alsy be done in a gym, or at home. Some of the activities that can strengthen your muscles, are the
following:

 gardening
 push ups
 yoga
 weight lifting

3. Flexibility exercises

Adding gestures that help with your flexibility is also important for your good health. These
activities can help prevent injury, decrease body aches, and increase range of motion.

Flexibility exercises example:

 side lunges
 triceps stretch
 standing calf stretch
 seated hamstring stretch
 biceps stretch

4. Balance exercises

Maintaining good balance can help prevent falls and injury in older adults and is good for
everyday activities such as climbing stairs or walking.

Other balancing exercises:

 yoga
 tai chi
 walking heel to toe
 standing on one foot alternate
 single leg stance

B. Getting Started on aerobic workouts.

Maintaining your weight loss objectives can be made easier by aerobic exercise, which has many
wonderful health advantages. Aerobic exercise is a terrific strategy to enhance your overall quality
PAMANTASAN NG CABUYAO |PHYSICAL EDUCATION 2 15

of life and achieve long-term weight management since it uses oxygen transferred to the working
muscles during low intensity exercise.

Exercise in general can benefit your health in a variety of great ways, including reducing stress,
boosting self-esteem, lowering your risk for a number of diseases, and many more.

Some examples for getting started with aerobics:

 Start stretching. Stretching regularly will help prepare your body for aerobic exercise and
will decrease soreness from your new routine. Flexibility is a crucial but frequently ignored
component of group exercise.

 Set Goals. The ideal amount of time for sustained aerobic activity is between 15 to 60
minutes, performed three to five times each week.

 Choose an exercise. To restrict or lessen strain on your joints, start with low-impact
exercises like swimming, riding, Pilates, step aerobics, or walking. A better method to hold
yourself accountable for your fitness is to train with a partner.

 Make progress. It will be time to move forward and adjust your routine once you have
followed your routine consistently for 4 to 6 weeks and you realize that the work is getting
easier.

 Ensure success. As your daily routine changes and you fulfilled your goals, you are
provided an exciting opportunity to establish new goals for yourself!

Warm –up exercises

Warm-up exercises gradually revs up your cardiovascular system. This is through increasing your
body temperature and your blood flow to your muscles. Warming up is beneficial because it may
also help decrease soreness in the muscles as well as the risk of experiencing injury or accidents.
On the other hand, cooling down after your workout, lets you experience gradual recovery of pre-
exercise heart rate and blood pressure.
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Effects of Gender on Exercise Performance

Post activity questions

1. How does gender affect sports performance?

2. Why are male sports more popular than female sports?

SUMMARY

One of the best things you do for your health is regular exercise. It lowers your risk for certain
diseases and offers numerous advantages for your general health and fitness.

Activity no. 1

Perform a video presentation with a background music demonstrating at least 10 basic fitness
exercise.

Note:
1.Attach a file with mp4 format only. No need for a high quality video, the content will be given
much importance.
2.Wear proper fitness clothing and footwear.
PAMANTASAN NG CABUYAO |PHYSICAL EDUCATION 2 17

Activity no. 2

Perform an Aerobic Dance workout video presentation with background music demonstrating
dynamic and static stretching exercises

Note:
1.Attach a file with mp4 format only. No need for a high quality video, the content will be given
much importance.
2.Wear proper fitness clothing and footwear.

POST TEST

I.Multiple Choice: Encircle the letter of the correct answer.

1. The term aerobic means “with oxygen.” Rhythmic activity that uses the large muscle groups
continual for at least 10 minutes, thus increasing the bodies require for oxygen is an aerobic
exercise.
a. Aerobic exercise
b. Aerobic endurance
c. Balance training
d. Balance activity

2. The capacity of the heart to deliver oxygen-rich blood to the muscles is measured by this, which
is also known as cardiovascular or aerobic fitness.
a. Cardiovascular system
b. Cardiorespiratory fitness
c. Circuit training
d. Continuous training

3. Other activity in which the muscles are contracted but no joint movement is involved. For
example, contracting your buttocks, as in butt clenches.
a. Isotonic exercise
b. Isometric exercise
c. Isokinetic exercise
d. Ketosis

4. Lowering of body temperature and heart rate following vigorous exercise. This is achieved by
gradually slowing down the level of activity.
a. Warm-up
b. Stretching
c. Progression
d. Cool down
PAMANTASAN NG CABUYAO |PHYSICAL EDUCATION 2 18

5. Any bodily movement that uses energy. Walking, gardening, briskly pushing a child’s
pushchair, climbing the stairs, playing football, or dancing the night away, are all good examples
of __________.
a. Physical fitness
b. Physical activity
c. Muscular strength
d. Muscular endurance

6. This refers to how much mobility can vary, particularly at joints.

a. Speed
b. Power
c. Strength
d. Flexibility

7. Refers to a person's swift motions in relation to time and spatial considerations.

a. Reaction time
b. Agility
c. Balance
d. Coordination

8. Mostly refers to having the capacity to exert strong force on the body.
a. Aerobic exercise
b. Speed
c. Strength
d. Balance

9. Everything that causes your breathing and heart rate to elevate is referred to as cardiovascular
or "cardio," among other terms.
a. Balance exercise
b. Aerobic exercise
c. Flexibility exercises
d. Strengthening exercises

10. Balance is crucial for daily tasks like walking and stair climbing and can assist older persons
avoid falls and injuries.

a. Aerobic exercise
b. Balance exercise
c. Strengthening exercises
d. Flexibility exercises
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REFERENCES

Textbook:
Collao, Mia Elaine, Porto , Jerome A, and Vargas, Aida A. (2016) .Fitness for Life , C&E
Publishing Inc. SBN 978-98-0453-6. Jimena, Edgar C. and Dagoon, Jesse D., Ed.D ,(2006), Dance
your way to Fitness(A textbook in College P.E.2) Rex Book Store, ISBN 978-971-23-4524-1

Online Sources:
https://stretchcoach.com/articles/warm-up/
https://www.healthhub.sg/live-healthy/387/TypesOfActivities
Warm Up Exercises Before Workout [Stretching Pre Workout] - YouTube

ANSWERS TO EXERCISES

True or False (page 3) Post Test (page 17)

1. True 1. A
2. True 2. B
3. True 3. B
4. True 4. D
5. True 5. B
6. False 6. D
7. False 7. B
8. False 8. C
9. False 9. B
10. False 10. B

Matching Type (page 4)

1. E
2. D
3. B
4. C
5. A
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● Muscular Fitness
● Beginners Workout